教你做健康美味的早餐
Hey Food Tube I'm Dan Churchill, also known as the Healthy Cook
嗨，我是丹·丘吉尔，人称健康厨师
and today I'm gonna do a good morning brekkie stack,
今天我要做的是一道早餐，
this awesome number will serve you and two of your mates
原料清单中的数量适合你和另个两个同伴食用
let's get cracking
我们开始吧
so a splash of olive oil in the pan
锅里放一点橄榄油
bacon takes the longest to cook
培根烹调时间最长
so that's what we're gonna work with first
所以，我们先来煎培根
and we're working with a shortcut bacon
我们用的是切好的培根
so we're gonna work with the eye
所以我们现在通过培根的表皮可以看到
now that means it's still got the protein content without the extra saturated fat that you get from the rind
培根含有蛋白质，没有多余的饱和脂肪，
so while that awesomeness is doing it's thing
培根在煎的时候
grab yourself a bowl
我们来拿一个碗
and we're gonna work with some sweet potato which I've grated
取一些切碎的甘薯
and we're just gonna bind this with an egg,
用鸡蛋把这些甘薯粘合在一起，
it's gonna hold it together and add some extra protein
固定住，为人体补充一些额外的蛋白质
I always hold it like a cricket ball alright?
我总是把鸡蛋当作板球一样拿着，是不?
and then you wanna do a clean one just between
然后在一个干净的地从中间这样敲碎
and then from that you're just gonna spread 'em
鸡蛋液就出来了
now being gluten free and full of goodness this is an always food
无谷蛋白营养美味，很好的食物
now while this is going on we're gonna make our little sauce
趁着甘薯煎的时候，我们准备做一个酱汁
here's my egg mayo got my tahini which is based out of sesame seed
这是蛋黄，拿出芝麻酱，芝麻酱是芝麻
adds a nutty taste salt and pepper and a good little mix
加入坚果、盐和胡椒制作而成，混合在一起口味很不错
and that's your tahini mayo, it really wasn't that hard was it?
这就是芝麻蛋黄酱，真的不难，对吧?
Ok so sweet potato's still cooking, bacon's done, let's get cracking on our eggs
好了，甘薯还在煮，培根已经煎好了，我们开始煎鸡蛋吧
splash of oil back in the pan, only a little bit
锅里倒入一点油，只要一点点就行
now we're got our gorgeous colour of our sweet potatoes
现在我们有了甘薯的亮丽颜色
we've got our juicy bacon as always
有多汁的培根
we've got our eggs let's just finish off with a bit of greenery where we get a lot of our iron from, our spinach
还有鸡蛋，最后我们来加一些绿色的蔬菜吧，菠菜中含有大量的铁元素
you can see clean this thing is
你可以看到菠菜是干净的
alright it's time to get stuck in while the spinach is getting all sorted
好，现在菠菜都整理好了，是时候把他们组合在一起了
so let's go a stack by putting our sweet potato
我们把甘薯放在下面
down with a bit of spinach
上面放上菠菜
our lovely lovely shortcut bacon
我们可爱的培根
of course our good friend egg
接下来当然是我们的蛋蛋朋友了
just repeat that
其它的也是一样的步骤
so now all I do, grab my tahini sauce and kinda just put it wherever I feel like y'know?
所以现在要做的是，拿起芝麻酱放在任何我觉得合适的地方?
And there you have my gorgeous good morning brekkie snack, gluten free, subscribe to Food Tube,
这就是我的美味早餐，无谷蛋白，订阅美食频道，
subscribe to my channel Dan Churchill
我的频道，丹·丘吉尔
and I'll be checking you very soon one clean way or another-Wooh!
我很快就会来检查的哦，不管是用哪一种方法——喔!
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网址: 教你做健康美味的早餐 https://m.trfsz.com/newsview1749371.html
